The Gerobiotics Curry

Prep Time: 20 minutes | Cook Time: 35 minutes | Total Time: 55 minutes 

Serves 4

Ingredients:

• 1 cup (170g) quinoa, rinsed
• 2 tablespoons olive oil
• 1 teaspoon whole mustard seeds
• 1 teaspoon ground cumin
• 1 tablespoon ground turmeric
• 1 teaspoon garam masala
• 1 large yellow onion, finely diced
• 4 cloves garlic, minced
• 1-inch piece fresh ginger, grated
• 1 green chili, finely chopped (optional, for heat)
• 1 large tomato, diced
• 1 cup (100g) cauliflower florets
• 1 medium carrot, sliced into half-moons
• 1 red bell pepper, sliced
• 1 cup (200g) dried red lentils, rinsed
• 1 can (400g) chickpeas, drained and rinsed
• 1 can (400ml) full-fat coconut milk
• 2 cups (480ml) vegetable broth or water
• 2 cups (60g) baby spinach
• ¼ cup fresh cilantro, chopped
• 1 tablespoon lime juice
• Sea salt, to taste

Method: 

1. Cook the quinoa according to package instructions, then spread it on a tray and let it cool completely, or even better, refrigerate it for a few hours or overnight. This cook-and-cool step converts some of the starch into resistant starch, giving the quinoa an extra prebiotic boost when reheated to serve.
2. Heat the olive oil in a large pot over medium heat. Add the mustard seeds and let them sizzle for 30 seconds, then add the cumin, turmeric, and garam masala, stirring for 30 seconds until fragrant.
3. Add the onion, garlic, ginger, and green chili. Sauté for 5 minutes until the onion softens and turns translucent.
4. Stir in the tomato and cook for 3–4 minutes until it breaks down into the spice mixture.
5. Add the cauliflower, carrot, and bell pepper, and stir to coat in the spiced base.
6. Add the red lentils, chickpeas, coconut milk, and broth. Stir well, bring to a gentle boil, then reduce heat and simmer uncovered for 20–25 minutes, stirring occasionally, until the lentils have softened and the curry has thickened.
7. Stir in the spinach and let it wilt for 2 minutes. Remove from heat and stir in the cilantro and lime juice. Season with salt to taste.
8. Reheat the cooled quinoa (a quick steam or microwave works fine) and serve the curry ladled generously over the top.

Nutritional Breakdown (approximate, per serving):

* Note: Nutritional values are approximate and based on standard ingredient sizes. Using light coconut milk in place of full-fat would reduce calories to approximately 580 kcal and saturated fat to approximately 8g per serving.